We all have received that one gift…the one that keeps on giving…all year round! Hope everyone had a Merry Christmas! Dont forget to smile, be nice,Â have patience todayÂ … even while standing in those long return lines!!!

Kid/Teen WOD:

WARM UP: Â 3x/5x Â Box jumps>3/5 jump to support> 3/5 cartwheels

SKILL: Â Ring Play and Inverted Hang

Â

WOD: Â “Cindy” Â 6min/15min

5 Pull ups Â Â Â Â Â Â Â

10 Push ups

15 Squats

Â

Adult Classes:

All Classes are back on Schedule today. Keep an eye out for special New Years hours later in the week!!!

Â

WarmUp:

500m Row

400m Run

15 DB Thrusters(25/15)

15 KB Swings (50/35)

15 T2B

15 Catapults (20/16)

Â

MOD:

Ring Work

Inversion, Ring HSPU, L Thrus

Review Full Clean.

Â

WOD: 20m for Reps and Wgt/Alt Mins

Clean

Dbl Unders

Â

***Note that Dbl Unders are just for Fun! Reps do not count towards total score.

The way to bring more strength to the CrossFit approach is with the CrossFit Total. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.

CrossFit Total:

Back Squat + Shoulder Press + Deadlift

3 Attempts at Each Movement, WarmUp Accordingly to Movement, Total score is a sum of the Final Executed Attempt of all 3 Movements.

You must begin and finish with the 1 Mile Run. You may split movements up however you would like; (ex) 10 Rounds of 10 Reps on each movement, etc…Movements can be completed all at once as well. Athlete’s Choice.

Reminder! ThereÂ are NO 530am or 11am Classes today!!! All Classes today are COED.